© 2016 by CrossFit FUNCTION.

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August 24, 2016

August 24, 2016

Group WOD:

 

A. Joint Prep & Mobility:

Green Band:

- Shoulders!

 

Hockey Ball:

- Laying flat on the floor, grind out the front of your shoulder with your hand behind your back.

- Laying on your back, grind out behind your armpit.

 

B. Dynamic Warm-Up:

3 Rounds Not For Time:

3-5 Strict Pull-Ups

10 Perfect Bar Push-Ups

25 Banded Face Pulls

 

C. For Time:

30 Pull-Ups

30 Push-Ups

500m Row

20 Pull-Ups

20 Push-Ups

500m Row

10 Pull-Ups

10 Push-Ups

500m Row

 

Post results to comments.

 

Competition WOD:

 

A. EMOM 8:

Deadlift x 2 reps @ 70% 1 RM.

 

B. 5 sets:

GH Raises x 8-10 reps

Rest as needed.

 

C. 5 Rounds For Time:

400m Run

10 Burpee Pull-Ups

10 HSPU

 

Post results to comments.

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